2 weeks Ago By [email protected] (Liam McInerney)
It is never too late to start eating healthily – even if you did abandon that New Year’s resolution months ago. But with countless “superfoods” and information circulating about the “best” meals, it can be tricky to know what to believe. Thankfully, someone with much more knowledge than most has compiled a balanced three-course meal that is backed by scientific research.
It was constructed by Dominique Ludwig who studied at England’s top nutrition university - King’s College London. The nutritionist has 656,000 Instagram followers and she regularly shares dietary advice. She claims her three courses form the 'world’s healthiest meal ' and can lower blood pressure while boosting brain and gut health.
Read below to see just what she suggests. Starter Her starter, which has 313 calories, is labneh cheese with roasted tomatoes and broccoli. Speaking to The Telegraph , she explained: “It contains strains of beneficial bacteria, such as lactobacillus and bifidobacterium, which can support our digestion of food, support our immunity and can help maintain a healthy balance of gut microbiota.
” In case you were wondering, labneh is a fermented Middle Eastern cheese made by mixing Greek yogurt and salt. This is put into a muslin and is left in a fridge overnight. According to Healthline , it is low in lactose but high in essentials like beneficial bacteria, protein and calcium.
As for why she incorporates tomatoes, she said they contain antioxidants called lycopene, with the latter helping to protect against high blood pressure which will lower your chances of getting a cardiovascular disease. Main course A citrus mackerel salad was Dominique’s choice for a main - describing it as “one of the healthiest” fish available. She said the omega-3 fats found in fish are crucial for brain and heart health.
As for how to cook it, she advised pan-frying the fish with extra virgin olive oil, to get some important monounsaturated fats. She said: “These bitter-tasting compounds act as powerful antioxidants supporting our cardiovascular health by lowering oxidative stress and can also improve our cholesterol profile.” The nutritionist added that incorporating chickpeas “are perfect for keeping our blood sugars stable”.
Chickpeas are packed full of vitamins and nutrients and are believed to help you feel fuller for longer – thus potentially aiding in weight loss through a lack of snacking. The superfood beetroot is also included, a good source of vitamin 9. Studies have also suggested that that the high concentration of nitrates, flavonoids, polyphenols and potassium in beetroot links it to reduced blood pressure.
Dessert You can still enjoy a healthy meal with a dessert, with Dominique even managing to include the surprising ingredient of chocolate. Dominique revealed her healthy take on a sweet treat with her choice of tofu chocolate mousse with blueberries, which has a total of 250 calories. Sharing the good news, she said: “Chocolate is an absolute health food.
Dark chocolate contains around 10g fibre per 100g that is fantastic for our gut microbiome. Cacao powder contains a whopping 30g fibre per 100g.” She added: “Research has associated chocolate eaters with improved cardiovascular health, including lower blood pressure.
” Blueberries were added for its polyphenolic compounds, with the expert saying they act as antioxidants that support our gut bacteria. World's healthiest meal Offering her summary, she said: “These three recipes work in harmony, giving you as many health benefits per serving using some of the most nutritious ingredients. “You may find yourself feeling more energised and more satisfied between meals when you incorporate these recipes and ingredients into your everyday cooking.
” In summary, the meal is as follows: Starter - labneh cheese with roasted tomatoes and broccoli Main - citrus mackerel salad Dessert - tofu chocolate mousse with blueberries Of course, having a three-course meal every day may be a tad too much, but mixing and matching with the ingredients is an easy way to maintain a balanced diet..
